Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
3 Sets
Each Set is a 4 Minute AMRAP:
(As Many Rounds and Reps as Possible in 4 Minutes)
-12 Dumbbell Squat
-12 Alternating V-Up -OR- Sit Ups
Rest 2 Minutes Between Each SET Suggestions
Men: 40# DBs Women: 25# DBs
Goal: 3-5 Rounds
Coaches Notes
So the way this one works is you’ll work for 4 minutes – rest 2 minutes – work 4 min – rest 2 min – work 4 min. Within each 4-minute working window, you’ll rotate back and forth between 12 squats and 12 v-ups/sit-ups as many times as you can.
Go with a weight for the squats that allows you to get those 12 reps done in 1-2 sets. That means unbroken or maybe 6-6 or 7-5. If you’re breaking up more frequently than that, lower the weight.
If you go with alternating v-ups, it’s 6 reps per side. That part of each round should take 30 seconds or less so choose accordingly.
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